Kettlebell Snatch

Shoulders, Traps, Quads, GlutesKettlebell

A full-body explosive movement from toes to fingertips. Builds conditioning, coordination, and explosive hip drive.

How to do it

1Stand over the kettlebell, hinge back at your hips, and grip the handle with one hand.

2Hike the bell back between your legs, keeping your spine flat and shoulders packed.

3Drive hard through your hips and legs, guiding the bell up close to your body.

4Punch your hand up around the bell as it floats to catch it softly overhead without slamming your forearm.

5Lock out overhead with your arm extended, balancing evenly on flat feet.

6Guide the bell back down into the hike swing under control for the next rep.

Common mistakes

Casting the bell out in a wide arc, making it slam hard into your forearm at lockout.

Bending your elbow too early before fully extending your legs, cutting your power.

Arching your lower back at lockout overhead, putting excessive load on your lower spine.

Breathing

Inhale on the hike swing and drop. Exhale as you extend your body and lock out overhead.

Make it harder or easier

To scale down, master single-arm swings and cleans first. To scale up, increase the weight or run continuous timed snatch sets.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.